List of essential nutrients and recommended amounts

For reference:

Get at least ~ X each day, but try to stay < Y.  Vitamins/minerals without "less than" amounts have no known caps.

Vitamin A ~900mcg < 3000mcg

Vitamin B group

• B1 (thiamine) ~1.2mg
• B2 (riboflavin) ~1.3mg
• B3 (niacin) ~16mg
• B5 (pantothenic acid) ~6mg
• B6 (Pyridoxine & friends) ~1.5mg < 100mg
• B7 (biotin) ~30mg
• B9 Folate ~500mcg < 1000mcg
• B12 ~2.5mcg

Vitamin C ~90mg < 2000mg

Vitamin D at least 600 IUs (10-20mcg, 40 IUs is 1mcg for Vitamin D)

Vitamin E ~15mg < 1000mg

Vitamin K ~120mcg

--- Minerals ---

Calcium ~1000mg

Choline ~550mg < 3500mg

Chromium ~35mcg

Copper ~900mcg < 8000mcg

Iodine ~200mcg < 1100mcg

Iron ~10-20mg < 45mg

Magnesium ~400mg

Manganese ~2.3mg < 11mg

Molybdenum ~45mg < 2000mg

Phosphorus ~700mg < 3500mg

Potassium ~4700mg

Selenium ~60mcg < 400mcg

Sodium ~1500mg < 2300mg

Zinc ~11mg < 40mg